Home Workout
Hello Legs
Warm-up: 5 Rounds
20 Sec Air Squat
10 Sec Rest
20 Sec Push Up
10 Sec Rest
20 Sec Burpees
10 Sec Rest
Strength: 10 Min Emom
Odd : Max Squat Static Hold at bottom position
Even : 30 Sec Descending Squats
And 30 Sec Ascending Squats
WOD: 15 Min AMRAP
10 Rep of leg Complex Movement
R leg Lunge
Jumping Squat
L Leg Lunge
Jumping Squat then
20 Mountain Climber
CrossFit One World – CrossFit OW Trial WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Burpee 10 Wallball 15 Box Jumps Rx WB 20/14 Box 24/20 Rx+ WB 30/20 Box 30/24 Metcon (Time) 4 Rounds For time 10 Ground To Overhead 10 Overhead Squat 10 Lateral Hops Over Bar Rx Bar 135/95 Rx+…
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Under 400 m Run 500 m Row Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang Power Clean 10 Burpee Box Jumps Rx Bar 135/95 Box 24/20 Rx+ Vest 20/14 Bar 135/95 Box 24/20
CrossFit One World – CrossFit New Year’s Circus (Time) Complete 12 Movement for time: (J)-31 Jumping Air Squat (F)-28 Front Squat (M)-31 Push Press (A)-30 Burpees (M)-31 Hang Power Cleans (J)-30 Box Jump Overs (J)-31 Double Unders (A)-31 Calorie Row (S)-30 Hang Power Snatch (O)-31 Sit up (N)-30 Pull Ups (D)-31 Clusters Time cap: 40…
